Vitamin C

Vitamin C

Vitamin C, also known as ascorbic acid, has several important functions. These include:

• helping to protect cells and keeping them healthy
• maintaining healthy skin, blood vessels, bones and cartilage
• helping with wound healing

Lack of vitamin C can lead to scurvy.

Good Sources of Vitamin C

Vitamin C is found in a wide variety of fruit and vegetables.

Good sources include:

• citrus fruit, such as oranges and orange juice
• peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

How much Vitamin C do I need?

Adults aged 19 to 64 need 40mg of vitamin C a day.

You should be able to get all the vitamin C you need from your daily diet.

Vitamin C cannot be stored in the body, so you need it in your diet every day.

What happens if I take too much Vitamin C?

Taking large amounts (more than 1,000mg per day) of vitamin C can cause:

• stomach pain
• diarrhoea
• flatulence

These symptoms should disappear once you stop taking vitamin C supplements.

Vitamins and minerals – NHS (www.nhs.uk)  [1]